9.8.17 Training Sessions (3)

 

WORKOUT:
10x KBS @ 70/50 + 20x KB Toe Taps @ 20-25
10 rounds (100 total KBS)
8 minute time cap
Then:
EMOM x 20
1st minute – 8-12 Burpees
2nd minute – 20s L-Sit or Shoulder Bridge
3rd minute – 2x10m Heavy Hand-Over-Hand Rope Pulls w/chains + 10m Sprint
4th minute – 150m Ski Erg
Then:
Tabata Plank-to-Elbows
4x (20s of switching from elbows to hands while in a plank + 10s “rest” in whatever position you find yourself in)
Then:
Cool Down

 

 

 

STRENGTH
Banded Glute Warm Up + 30 Air Squats with band around top of knees
-then-
Back Squat
6×3 Climbing
*In between sets do 20-30 second bent arm hold on pull up bar
*Rest between sets* Should be heavy
-then-
EMOM x 8
16 Lunges (8/8) – lighter weight, try to finish under 40 seconds.
-then-
Tabata Plank-to-Elbows
4x (20s of switching from elbows to hands while in a plank + 10s “rest” in whatever position you find yourself in)
Then:
Cool Down

 

 

 

CROSSFIT
15 min RMU work. Everyone does a few skin-the-cats
Elite: 4x ME sets (record total)
Rx: big tap swings get in 10 total
Amateur: dips, pull ups and transition drills
Then:
EMOM x 21
Minute 1: 15/12 cal AA
Minute 2: 8 OHS 135/95#
Minute 3: 5 Sandbag Cleans
Minute 4: Rest
Then:
Cool Down

 

 

PHOTOS
N/A